When summer evenings grow brutally hot and falling asleep seems impossible, many people intuitively consider taking a cold shower to cool down. While this appears to be a practical answer, sleep experts caution that it may really have the opposite effect and keep you awake. Trying to get comfortable in oppressive heat might be difficult. Even with a fan blowing air, if your body’s core temperature remains high, falling asleep is tough. It’s normal to look for a quick fix, such as a cold shower, but experts say this may not be the best sleep technique.
Why Cold Showers may interfere with sleep. Ashley Hainsworth, a bed furnishings specialist at Bed Kingdom in the United Kingdom, advises against taking cold or even pleasantly cool showers shortly before bed. According to her, these can be more stimulating than soothing, possibly leaving you too energetic to sleep. This is because cold water can activate the body’s alertness response, increasing circulation and releasing adrenaline—which prepares you for activity rather than slumber.
Cold showers have benefits—but not before bed. Dr. Shereene Idriss Shokeen, founder of the Ocean Skin & Vein Institute in California, spoke about cold showers on the HuffPost podcast Am I Doing It Wrong?. She reminded out that cold showers had various health benefits. “They improve circulation, revitalize the skin, nourish the hair follicles, and even encourage hair growth. “They’re also extremely invigorating,” she added.
However, as beneficial as they are, cold showers are best suited for the morning hours, when you need a boost to start your day, rather than for calming down at night. Why Warm Showers and Baths Improve Sleep. Warm or hot showers, on the other hand, can assist your body relax. Ashley notes that warm water causes a modest increase in core temperature.
Following a shower, your body strives to cool itself down by expelling heat, particularly through the hands and feet. This reduction in temperature is your body’s natural indication that it is time to sleep. A warm bath may be much more effective. Aside from washing away the sweat and allergies that accumulate during the day, it provides a pleasant, spa-like experience that helps both your mind and body rest after hours spent in the summer sun.
Other Heat Relief Tips for Better Sleep If you don’t like warm showers or baths, there are various inventive ways to stay cool before bedtime: Chilled socks: An unusual but helpful suggestion is to put a pair of socks in the refrigerator a few hours before bedtime. “Wearing these while sleeping can help lower your body temperature, especially for those who are already accustomed to sleeping with socks on,” Ashley adds.
Light, breathable pajamas: Avoid tight-fitting or synthetic fabrics such as polyester or nylon. Instead, choose loose, natural textiles like cotton or linen, which enable your skin to breathe and help you stay cool. Frozen pillowcases: To get an instant cooling effect, throw your pillowcase in a plastic bag and freeze it approximately 30 minutes before bedtime. It will feel refreshingly cool against your skin and may provide brief relief from the heat.
Hydration is important. Staying hydrated during the day improves your body’s ability to regulate its internal temperature at night. This also lowers the danger of waking up dehydrated from sweating. Rinse off allergens: If hay fever or seasonal allergies are disrupting your sleep, a fast nighttime shower or bath can help eliminate pollen and other allergens from your skin and hair, reducing discomfort and promoting better sleep.
Bottom line: Avoid taking cold showers at night. Though it may appear paradoxical, a cold shower before bed is not the best cure for overnight overheating. Instead of helping your body rest, it may increase your attentiveness, making it more difficult to wind down. A warm shower or bath is a better option, as it activates the body’s natural cooling systems and promotes comfortable sleep. Combine this with breathable clothing, cool accessories, and adequate water, and you’ll be better prepared to deal with summer’s heat while still receiving the restorative sleep you require—no icy shower required.